Gluten-free? Top swaps for eating deliciously on-the-go

You may have noticed gluten-free labels on more foods—everything from breads to brownies—at the supermarket in the past few years as the number of gluten-free products has rapidly increased. This is great for people diagnosed with celiac disease and gluten sensitivity who can’t tolerate gluten, a protein found in wheat, rye and barley. As a registered dietitian and associate nutrition editor of EatingWell Magazine, I know how important it is for people with celiac disease to avoid gluten (which can cause their immune system to damage the lining of the small intestine, decreasing the absorption of nutrients and, if not treated, lead to severe nutritional deficiencies).

I also know that eliminating gluten from your diet doesn’t have to mean sacrificing taste—there are lots of options for whole grains and carbohydrates that are gluten-free, including brown rice, quinoa, gluten-free oats, potatoes and corn.

It’s easy enough to stock your kitchen with gluten-free breads, pastas and whole grains and starchy vegetables (check out our 7-Day Gluten-Free Meal Plan to get a week’s worth of breakfast, lunch and dinner ideas). But when you’re away from home, it can be challenging to figure out what to eat. Here are some easy-to-find gluten-free options for 3 meals and a snack when you’re on the go*:

*Remember, when you’re ordering out and trying to avoid gluten, it’s important to notify your server that you can’t eat gluten, so that the kitchen can take care to avoid cross-contaminating your food with gluten.

BreakfastInstead of: Grabbing a breakfast sandwich on an English muffin Try this gluten-free breakfast: Breakfast burrito on corn tortilla or yogurt and banana with a handful of nutsGluten-Free Breakfast Recipes to Make at Home: Crispy Potatoes & Eggs, Plus More Gluten-Free Breakfasts

LunchInstead of: Buying a turkey sandwichTry this gluten-free lunch: Salad with the works (including some sort of protein, such as chicken, salmon, eggs or beans), dressing on the side, a small bag of tortilla chips and a piece of fruitGluten-Free Lunch Recipes to Make at Home: Chicken & White Bean Salad and More Gluten-Free Lunch Ideas